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Boosting Fertility in the Winter Months: Diet, Activity & Sleep

Though spring is coming soon, New York City is experiencing one of the coldest winters in several years. It is not widely known, but winter can bring about a challenging time for reproductive health–colder temperatures, reduced sunlight, and seasonal changes can have a huge impact on everyone, including those experiencing fertility issues. Below are some ways to make intentional lifestyle choices, such as adjusting your diet or incorporating exercise, to combat the winter-related challenges like hormonal fluctuations, vitamin D deficiency, and increased stress, which can impact fertility and overall reproductive health.

1. Nourish Your Body with a Nutrient-Rich Winter Diet 

Colder months often lead to cravings for comfort foods, but maintaining a balanced diet is essential for hormone regulation and reproductive health. Focus on:

• Nutrient-dense, warming foods: try roasted root vegetables, lentils, and whole grains to support energy levels.

• Healthy Fats: Avocados, nuts, seeds, and olive oil help regulate hormones and support egg quality.

• Iron-Rich Foods: Leafy greens, beans, and lean meats help maintain healthy blood flow and ovulation.

• Vitamin C Sources: Citrus fruits, bell peppers, and berries boost immune function and improve progesterone levels.

• Vitamin D-rich foods such as salmon, egg yolks, and fortified dairy to compensate for reduced sunlight exposure.

2. Stay Active and Keep Your Body Moving

Cold weather in the city can lead to reduced physical activity, especially for New Yorkers who walk everywhere!. Remember, staying active improves circulation, reduces stress, and maintains hormone balance - so bundle up and get moving, even if it’s only for a few minutes. Remember to consult your care team to determine how much and what kinds of exercises are permitted during your treatment cycle. Here’s what we recommend:

• Low-impact exercises like walking, yoga, and stretching can be beneficial while more intense workouts may need to be modified based on your treatment plan.

• At-home workouts such as bodyweight exercises, Pilates, or light strength training to keep your body moving if venturing outside feels too daunting. 

• Prioritize stress management through meditation, deep breathing, or acupuncture, as chronic stress can impact ovulation and sperm quality.

Finding ways to integrate movement into your daily routine, even in small doses, can make a big difference in supporting overall well-being during the winter months.

3. Prioritize Sleep and Relaxation

The colder months encourage more restorative activities, allowing the body to recover, regulate hormones, and strengthen the immune system—all of which are essential for reproductive health.

• Aim for 7-9 hours of quality sleep each night to support hormone production.

• Reduce screen time before bed to improve melatonin regulation, which impacts fertility.

• Create a bedtime routine tailored to your preferences, incorporating relaxing teas, warm baths, and mindfulness practices to enhance rest and recovery.

Final Thoughts

Winter may bring seasonal challenges, but with the right diet, lifestyle habits, and quality sleep, you can continue to support your fertility. By nourishing your body, staying active, and prioritizing rest, you can create an optimal environment for reproductive health—no matter the season.

Reserve a Consultation with NYU Langone Fertility Center to speak with our team of experts on how you can optimize your fertility through nutrition during these harsh winters in New York City.

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